Value Of Energy

FuelCost1Epic Camp was a much appreciated break from many of my thoughts but as soon as I returned I was straight back in to reading and researching Peak Oil and views on the effects on our world as we move in to a period of declining oil production. The combination of the inevitable “down” following such an amazing experience and getting back in to researching all this found me back in a motivational black hole. Not wanting to train is partly a good thing since I’ve been rather too enthusiastic following Epic Camps in the past and I’ve race badly. So I took nearly a week doing one ride and sleeping lots. I then did some test sessions.

  • BIKE – Sunday I did my 50 mile loop (850m ascent) in 2:32 averaging 265 watts. A good sign indeed. Felt strong.
  • SWIM –  yesterday back at the club session. Focus on “skills” – real fun. Got my stroke count down to 12. Not normal prep for an Ironman but in terms of my long term swim development excellent
  • RUN – today. 2hr run, 24.5km, set off at solid pace, held till 18km then fell apart a little but held if together. Reasonably happy with that.

Makes me a little more optimistic for Wales in 12 days. This week will do a few more solid sessions, rest next week and then just aim to enjoy it.

There’s the Tri related bit done. Now a little on some things I’ve been thinking about recently which will hopefully make some of you think and consider what is happening to our world and what we can start doing to try and prepare for a better future.

Have you ever wondered how so many products seem ridiculously cheap – eg Bottom brackets for £7 or a t-shirt for a quid. The latter is often made in China. How can they make a profit ? Ignoring any cost other than transport – they can transport it halfway round the world cheaply enough to make a profit on a £1 price. How can that be ? Well … it’s because oil is so insanely cheap. Same thing with all the automation we do, it ultimately comes down to energy from oil is so cheap that it’s worth investing in automation to remove humans. Agriculture is an example with the man power used fractions of a percent of what it used to be. The problem is what happens when we don’t have such cheap energy. Even if the suggested replacements can replace oil they will be no where near as cheap. The reason is “net energy” how much energy you get for the energy you put in. Oil initially when it was seeping out of the ground had more than 200 net energy (ie for every joule of energy put in to extraction you got 200 back). No other fuel comes close, in fact some are less than one.

This made me wonder about what the true value of oil is. From what I can gather oil is basically priced based on the cost of extraction and distribution not based on it’s actual value. I remember years ago thinking – imagine if cars could run off water but it had to be mineral water that it wouldn’t be as great as you’d think since petrol was cheaper than mineral water – how could this be ? Surely thats insane. Pricing it so cheaply means we just waste it. All those darn cars taking children a couple of miles to school – terrible.

I’ve been reading The Ecotechnic Future by John Michael Greer. A great read. He mentions something about the equivalent man power required for the fossil fuel used by each american. It got me thinking and made me spend this morning researching and duplicating (checking) his figures:

fuelcost

This will probably take some explaining. I took a look for total energy consumption in the US and looked at fossil fuels. I then took the population and calculated how much energy of each type was used per person together with the cost. This gives a broad average of everything that is used per person. By this I mean it goes beyond the obvious costs of fuel and heating but also effectively includes the energy costs of everything consumed from food, to tyres on a car to computers. You see the cost per person of all this was £3,703. As an aside I’m pleased to say my calculations confirmed the books overall conclusion though I think it highlighted a typo (not significant!) or two.

Then I thought what is the actual value of all that fuel. Prompted by what the book mentioned I decided to estimate how much human work would be required to deliver the same amount of energy. I based this on someone producing 250 watts (ok I based it on my optimistic IM wattage). Note that this is perhaps optimistic but if I lower the figure my conclusion is even more extreme. I then worked on that for every hour throughout the year. In practise of course we’d need shifts of people to do this work. Based on this the energy use of every man, woman and child in american is equivalent to having 34 people working every hour of the day for them. Or, more realistically ( ;o) ) about 100 people working in 8 hour shifts.

Ever wondered why we’ve become so prosperous ? Back before oil anyone that was wealthy enough to have 100 people working full time for them pandering to their every need would have been prosperous. The problem we have, of course, is what happens when oil runs out. Notice I don’t say “if” because clearly it’s going to run out. I’m assuming no reader believes there’s an infinite supply.

So what does happen ? well perhaps we’ll find an replacement thats got equivalently net energy and is portable / flexible enough to replace it. My research so far puts me firmly in the camp of being extremely skeptical that we will. So … if we don’t then as oil production declines (it’s looking like the decline started since 2005), the price goes up and slowly transport costs will become far more significant. Suddenly transporting your £1 t-shirt half way round the world won’t be happening. Slowly but surely across all industries human labour will start becoming cheaper than paying for the fuel.

Back to my analysis. The main aim was for me to get an idea of the ‘value’ of oil. I know from my accountancy days deciding on somethings value can be done in various ways. Eg – the cost of making it, what people are willing to pay, what an alternative would cost. Looking at all these costs give an idea of the range of possible valuations.

So lets look at petrol. Currently the cost is around $3 per gallon in the US. This is the cost we pay and is more or less based on the cost of getting it out of the ground and to the pump. Another way to look at it is the energy it contains and what the cost of that energy would be from some equivalent source. So in my analysis I took my equivalent number of people required to produce the energy and then decided I’m pay them the Fed min wage (currently $7.25 per hour) this came up with a ‘value” for petrol at $969 per gallon.

I truly hope that shocks you. Certainly if that was the price then oil would be around for our grandchildren and beyond and we probably wouldn’t be in the shit we’re in. For me more evidence that capitalism is flawed. There was no control over the use of this oil wealth, it was exploited for greed with no consideration for future generations or what the effect on the world would be (7 billion world population – way beyond the earths carrying capacity).

Next time you decide to burn oil for some trivial purpose take a second to consider it’s true value and really should you be using it for that.

For giggles I decided to just check out what would be required to replace petrol with some renewable source – say solar. One gallon of petrol has about 114,000 BTU (british thermal units) when burnt. 1 sqm of solar panel in the sun for 1 hr produces about 3,400 BTU. Before I go further these are just illustrative and that figure for solar assumes clear skies and optimum angle to the sun. So … I decide I’ll drive to visit my mum. A journey that uses about 6 gallons of petrol and takes about 5 hours. How many solar panels would I need strapped to my car ? A mere 40.25 square metres ! So say a nice block 10m x 4m (or 33 feet x 12 feet). I’m guessing that would have some weight implications as well as aerodynamics so I’d probably need even more. Also, I only ever used to (I don’t own a car now) manage it that quickly my starting very early in the morning so the first couple of hours were in the dark.

Yes – oil is incredible energy dense and thus incredible valuable despite it’s ridiculously low price. And yes, believe it or not, it’s going to run out. So PLEASE use it wisely.

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Epic France – Epilogue

epicfrance.jpgAs ever Epic Camp was an amazing experience. The phrase is normally “once in a lifetime” but since I’ve done four that’s not quite right. I feel lucky that I started Epic Camps whilst there were still a few to do. It’s a sad time to think they won’t happen again. My hope is that Jo and my camps provide something of the atmosphere for us in the future.

EpicFranceEpilogue2It absolutely shows that the correct environment is of huge importance when it comes to getting good training done. I came in to this camp with all time low levels of motivation but during the camp I became thoroughly motivated. Some of it remains as I sit here, nearly a week later, but much of that motivation is removed. It’s so much easier to train hard in such an environment.

I still find it a pleasant surprise just what my body can handle when I put my mind to it. I a firm believer in the central governor theory about fatigue. I was able to train hard every day of the camp and in fact got stronger but once the camp was over my fatigue hit hard. I have slept 10+ hours each night and rode part of the Ironman Wales course on Wednesday but early on in that ride i was hardly able to ascend pretty minor fields in my lowest gear. Scary how pathetic I was. Jo reminded me how after Epic Italy she was so exhausted she hardly did anything for three weeks through to Ironman Germany where she race awesomely. Me, I’ve been hit by the curse of the yellow everytime – not racing well post Epic having won the yellow.

EpicFranceEpilogue3

This time I’m being quite careful and part of me is wondering whether too careful. Douglas’s parting comment to me was that I’d better race well at Wales otherwise there’d be questions to ask. He’s right my fitness came on so well during this camp. I came in to this camp genuinely less fit than previous camps. It was called sandbagging but it was the truth. That said part of me felt that coming in undertrained may be a good thing and several friends thought that also. The graph here shows various best powers each day verses my best in the past year. It can be seen that generally through the week I got stronger and by the final parts of the week I was regularly close to best every powers for 1 hr. What didn’t come back was the real strength I had in May / June this year where I was hitting some really good figures for 5 mins and below. My aerobic capacity is back and I ended the camp very optimistic about Ironman Wales. The big question really is have I done enough run training, the quality on Epic wasn’t great.

Winning the yellow again – I’m chuffed to bits. This time round I certainly don’t think the points paid to my strengths. There were few opportunities for swim sets and no straight swim competitions. There were few opportunities for bike tack ons and all competitions were being scored higher. Early in the camp I felt the competitions could be costly as I came in 5th in the Triathlon and only 6th on the first KOM. I wondered whether these sort of placing would be enough.

I find it interesting how you can downplay your own strengths and up play (is that a phrase) others strengths. Zach was clearly one of the stronger guys for the competitions and I wondered early on why he didn’t just tack on and he’d be on for yellow. Classic case of just assuming he could do what I could do (ie train more) but with hindsight I think he was playing his best game. In the final two days on the bike he really was suffering, if he’d done long runs early he could have suffered more. I seem able to recover overnight very quickly. I think that a big factor is the fact I’m not very muscular. I’m guessing it means I just have less muscle damage to deal with each night. I’m also able to work hard on a pretty full stomach which also perhaps helps. Later in the week I was clearly placing higher in the KOMs and in competitions which helped secure the yellow. Coming in to the yellow my aim had been to take extra points early and try and make everyone think it was out of reach. No idea whether that worked or whether most people just didn’t consider the few occassions where extra training was possible. I was the only person that did a long run, let alone two.

The camp itself was well put together. The routes were great and it was an awesome bunch of athletes. We had several strong riders which meant for the first time the scratch group was the biggest group each day. Other than the last day I wasn’t really strong enough for spending loads of time on the front. It was great to see Russ take this role and keep the peleton moving. At times I was dreading him going to the front. getting some of my own medicine of which I’m sure he’ll be proud. He did loads of work on the front for no real gain. It was appreciated but he certainly paid for it later in the camp with a noticeable drop in performance on the KOMs in the final two days.

This was probably the most sociable I’ve been on camps. I had booze I think every night. Never refusing wine with my meal and joining Scott regularly for post dinner beer. There were even a few occasions where I enjoyed a beer on my own whilst I blogged. I thoroughly enjoyed it.

A big part of me is so sad that this is the last Epic Camp. Everyone of them has been such good fun. I love the multi day, points based competition which can be found now here else. The camaraderie is awesome – the combination of looking out for each other as everyone gets tired together with the occasional ruthlessness of putting people to the sword when they’re tired is great. No mercy they say and no mercy is what you normally get and the whole experience is better for it. Completing these camps is made better because there is no easy way.

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Epic France – Day 8

FranceDay8

Swim: 0km
Bike: 175km / 2,650m
Run: 0k
Hours: 6h29

Final day of the camp and I finally slept well. I felt like others looked – dog tired. I think a huge part of this is mental. The end is in sight and you allow your body to feel tired, to start anticipating the recovery. I know that once we get going I’ll be ok. I’ve been getting stronger through the camp and hope to cap it off with a great day. The only competition is the double pointer King of The Mountains up Col De Grande Colombier – apparently the toughest climb on the camp rising 1200m in 15km. It was certainly made more of a challenge with the 38c temps.

I decided not to attack right from the start and just went with the group but after a couple of minutes with Clas off the front and feeling good I picked up my pace. I felt strong and was easily holding 320 watts, I was keeping Clas in sight and very quickly lost sight of the others. I found the steeper climb suited me better allowing an out of the saddle rythm. When I was pushing I felt I could just keep going. The climb took a little over an hour and I had nearly best power for that just a few watts below what I did earlier in the camp. This time though it didn’t feel like best effort just close ;o). Chuffed to bits. I also got to the top second which was pleasing.

We’d come up the easy side so had to go down the narrow 19% road. I think I’m a little more nervous than I used to be on narrow steep roads. I think rims exploding and blowouts have taken their toll on my mindset. So when we hit this really steep section I tried to take it easy. I wonder whether it’s counter productive as it means having the brakes on more rather than having them on very hard for shorted sections but I must say I was concerned about the speeds you could get to and the heat of the day and in my rims. So coming down the steep bit I have a front tyre blow out. Time slowed down and I remember preparing myself to fall and moving to the side of the road where there was a bank of grass which seemed more comfortable! Then I realised I could bring it under control. Everyone whizzed by but Zach kindly stopped and road back up to me. I couldn’t touch the rim for 5 minutes of more. When I got the tube out you could see the heat had kind of melted the rim tape, exposing the spoke nipple and putting a centimetre split in the tube. Scary stuff.

Zach followed me down. The others had waited and luckily for me the rest of the descents were a little more sweeping.

There was another 750m ascent just before lunch which was taken in a beautifully shaded spot. You could tell no one really wanted to lead. Scott primed me by commenting about the pull I’d done to end Epic Italy and he’d not seen me on the front on the aero bars. Today was a prime day for long pulls on the front with 50 or 60k at the end on flatish roads coming in to Lyon.

So … with about 50k to go I did what I feel is the duty of the yellow jersey holder and pull the group home. I felt pretty good though not as good as when I did the same on Epic Italy or during end to end. I’ll admit I was pleased that I managed to pop at least couple (apologies) but it just wouldn’t be Epic Camp if that didn’t happen and it certainly wouldn’t have been an appropriately strong pull.

It meant we got back by just after 4:30pm which gave plenty of time to pack bikes and relax a little – write blogs! Now about to head for end of camp dinner in Lyon. I’m looking forward to kicking back and having a fun relaxing time.

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Epic France – Day 7

FranceDay7

Swim: 2.4km
Bike: 171km / 3,000m
Run: 8k
Hours: 8h10

The day started early with a swim in the lake. My roommate Paul had got up even earlier to get his run done with hindsight this was a very wise choice given the 34c temps later in the day. The swim was very pleasant as I could only go steady due to my strained shoulder.

We were joined today by some guests – namely Rachel, Tamsin and Declan. It was good to see them all and felt quite odd to have people I know outside of Epic Camp along. We didn’t see much of Tamsin and Declan as Tamsin’s DiII battery went dead and she couldn’t stick with the group.

The ride started out along the cycle path and was the easiest riding we’ve done all camp. After about 25km I chatted with Russ and we were both bored of the path so got on the front and picked up the pace. After about 40km the path ended and the first climb started. No KOM points just for “Prestige”. A short sharp descent before the next one, this time for points.

As we started along the flat road Clas came alongside and told me that this was the start of the 20km to the next summit and perhaps we wanted some threshold work. I couldn’t resist so went to the front and started to push. Soon though I realised it wasn’t really the climb so I eased off to get my breath.

Once the climb started I picked up the pace and very quickly split the group. Rachel was super strong happily riding with Clas. At one point Rob and I are busting our balls hardly able to speak when up ahead we see Rachel one handed on the phone to Tamsin trying to explain where we are.

My initial surges were in the 350 watt range but my fatigue is showing itself in this top end I couldn’t sustain it for long or go higher. It was enough to break it up which was always my intention as I’m happier riding on my own. Rob was very strong today and rode away. John was also going well and slowly clawed me back. I managed to go over in 5th which I was happy enough with. I did feel great but seeing the data I had best ever 1h20 power of 275 watts.  Fitness is most definitely returning.

The second KOM was not so steep but still long this time I managed to head over in 4th. Again I pushed early on and had John claw me back. Dinner at the top was great. Then the descent was absolutely fantastic. Not only was it my sort of sweeping curves but I’m getting more confident. At one point I came round a hairpin to find a narrow bridge, hit the anchors, then saw the car coming the other way, hit them some more. Luckily he stopped and I got through. When I got to the bottom there was no sign of Scott and the others behind me. When they got down it turns out there was a car behind me that had stopped and Scott had gone in to the back. Is aero bars acted as a crush zone nad he was OK. The car was the poshest we’d seen all day and he’d scratched it. Scotts pride was a little wounded but not that bad as he managed to add another hilarious story to his vast repertoire this evening over a beer.

Back in town several of us had an ice cold beer beofre heading out to do our 8km run in the massive heat. It wasn’t as bad as I expected expected and got it done in about 44 minutes. I immediately got in the lake for a cool down.

Dinner yet again was awesome at this hotel. Beautiful food and great conversation. Afterwards I headed out for a beer with Scott, Douglas, Clas and the Poles. So relaxing and such fun. This is what it’s all about.

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Epic France – Day 6

FranceDay6.jpg

Swim: 1km
Bike: 39km / 1,220m
Run: 29k
Hours: 4h45

I don’t think today was ever described as an easy day. I believe the correct phrase was “Special Events” day. The idea is to get done by lunch so people have a chance to relax if they want. In the past this has been swim events and an easy ride and run. Not this time. I think circumstances meant getting pool time was not so easy so no 400 IM. Saddens me because it’s always a laugh and also it’s easy points. Fairer not to have it. Instead it was aquathlon and a long climb for KOM points.

Yet again I didn’t sleep that well. Not only very hot but also my mind was very active. I was feeling pretty stunned that my legs weren’t aching. I knew I would be ready to hit the climb hard and was hoping for a good aquathon.

6:45am we met for pre race coffees. Then down to the Lake for a typical Epic style aquathon. Point out a couple of buoys and send someone out as turn marker on the run. Normally John is generous with the swim distance as it benefits him (and me) but not this time .. it was definitely short but didn’t effect the result.

My first goal was to drop John on the swim. My second was to be running before he’d removed his wetsuit. I am pleased to announce I achieved both. Unfortunately as I started the swim I confirmed my shoulder isn’t right after the 200 fly a couple of days ago. I had to ease up on my sprint and just swim steady (I had massage on it after breakfast which helped a little) but it was still enough to drop John ! I was focussed on a quick transition and just shoved my feet in my vibrams with sand on. It was OK. I headed off at 4:10 KM pace and held that the whole 5k. I held john off till the first turnaround (it was two laps), held Clas off till halfway and held Zach off till the finish for 3rd place. The best aquathon by far that I’ve done on Epic Camp and I was very pleased.

We had a really leisurely breakfast which I made the most of. The yellow was looking ever more certain with that result.

[interlude there as went for a beer with Scott, Douglas and the Poles – a fantastic 500ml of Leffe. I have taken the advice of my friend Roger and am making sure I enjoy the social aspect of this camp. I’m having wine with dinner, beers and not rushing off always to maximise training]

day6power

At 10:30 we set out for todays ride. Not long at just under 40km but not easy. 1200+m of ascent in 16km. I’d decided I would hit it hard from the start and was pleased I managed to split the group. It didn’t happen with my first surge but I was really chuffed that I managed to put in a second surge of 350 watts to split out myself, Clas, Zach, Rob and Ian. It was just as I’d hoped. Clas, Zach and Rob are ahead of me in the KOM and I don’t really see I can do anything about it. The only times I’ve beaten Zach and Rob has been due to them not covering my early move. I purely wanted to secure my place in 4th in the KOM. It was one tough climb. How tough it was and my return to fitness are witnessed by the fact if gave me my best ever CP from 1h to 1h20 … the climb took about 1h10 and I average just over 300 watts. VERY PLEASED. The profile and power above shows the initial surge and then settling to around 300 watts. Then easing slight to a very comfortable pace before noticing Russ slowly creeping up and having to push the pace on again. Chuffed to bits with 4th at the top and further cementing my hold on yellow.

We had a super relaxed lunch at the top with views of Mont Blanc. I had considered dashing back to do my long run and a long swim but I came to my senses. It wasn’t needed, my shoulder would thank me for not swimming and it was good to relax and have lunch with everyone. It was fun.

The descent was awesome. I then went to my room and drank lots before heading off on my long run. This I felt would secure my yellow jersey. The aim was 24km in over 2 hrs for 5 points. The plan was to run out along the lake comfortable for 12km and push the pace back hoping for just over 2hrs. However, I was thrown a curve ball about availability of water on the route. I was under the impression that there’d be water fountains along the way and though I found the first couple as indicated after 2km I saw none. I’d set out with just tiny Fuel Belt bottles and ended up running the 12km out in the 30+c heat to my turn point. I arrived in about 1:05 and felt that I should be OK for just over 2 hours total. Then the heat hit me and the lack of water. I headed to a camp site to some water down and have an ice cream. Unfortunately I’d  probably got  into a bad state and the run back was torture. I ran to 16km then had to run walk – 3 min walks, 2km run for three cycles before I got to the water fountain. Then I managed the last few KMs ok to finish in 2h27. A very tough run.

This evening was great fun. Chatted a lot with Rob and it felt like I’d met a kindred spirit in terms of all my recent thoughts about the global economy, peak oil, world population and economic growth. It was very nice to chat.

Post dinner, as I mentioned, I went for beer with Scott and Douglas. A very relaxing hour sat outside in the warm evening air. This is what it’s all about… living the dream ;o)

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Epic France – Day 5

FranceDay5

Swim: 1.8km
Bike: 184km / 2,660m
Run: 4.5k
Hours: 7h50

The day started with a tourist run through Briacon Old Town – very scenic and very up and down. No pace whatsoever and no complaints. A very relaxed breakfast before a 9am start. We probably could have got going 30 minutes earlier which would have given time to tack on to 200km but we didn’t. It means that both Epic Italy and France won’t manage a 200k ride as I don’t think any of the remaining days will give us a chance.

That day started with the only KOM points which as the top of Col De Galibier. It was non stop climbing from the start to the top some 36km away and a height gain of about 1,500m. With climbs that long my best chance is to make it honest and I had every intention of going early. Russ was on the front with me second wheel through the initial 10km or so. The climbing wasn’t that tough so there was no point pushing the pace there as everyone would just get an easy ride. Russ asked how I was feeling and I said good. I’m feeling stronger on the bike each day. He said that if I went he had no plan to follow so if he was second wheel he’d just let the gap form.

With about 20k to the top the main climbing started and I put in a surge of about 350 watts got a gap and settled at 300 watts for about 20 minutes. I hoped no one would be particularly willing to go hard enough that earlier to bridge other than Clas and Zach. I appeared to be right as they bridged across reasonably quickly. They didn’t go straight by which was great for me and eventually they went to the front and I sat on their wheels right up to the top of the Col De Lauteret. We’d got a pretty decent lead and I stuck with them for the first km or so of the ascent to the Galibier. This was 8km and a further 600m or so climbing. My aim was to ride this as easy as I could whilst maintaining 3rd place. I could see the main group well behind but soon I spotted Rob in Green. If he hadn’t had the green jersey I would probably have missed him. He certainly kept me working and never gave up finishing about a minute behind me. It’s securing my position in the King Of The Mountains.

Looking at my power afterwards by CP 1h10 is more or less best ever at just below 280 watts. Very pleased with how my fitness is returning. Each day on camp I am feeling ever strong on the bike. I hope this continues as John told me over dinner the climb on our final day up The Grand Colombier is monster ! This prompts me to say that John has put together an awesome camp so far. Even the bits I was skeptical about have proved fantastic fun – he knows how to put an epic camp together.

Following this there was a massive descent before 55km along a highway which was gently downhill but unfortunately into a headwind. Russ and Rob did a grand effort pulling us along at pace virtually all the way with a honourable solid pull from Douglas. Towards the end Christine did some turns on the front but was down on the aero bars (pet hate of mine .. if you’re providing shelter at the front then provide it !) not sure how much benefit Russ got being second wheel! With all these efforts the rest of us had a rapid transit to lunch.

Boy it was hot at lunch. Then we had a climb which looked short (per the profile above) but check the scale … it’s 750m and it was darn hot. I started cruising before realising I’m here primarily to get fit for Ironman Wales so put some proper effort in up the climb. At the top I downed 2 litres of fluid ! The descent was great with Scott hammering away followed by Douglas, Clas and me. The next climb again was a little more than expected before a great decent into Annecy. For some reason many of us decided to go bananas on this last section. I ended up coming in to town on my own. It was heaving and the cycle path was completely bonkers. As I’d descended I’d started to believe I could get to 200km but seeing the cycle path there was no way I could ride quick enough from the hotel so I decided against it. Was a little gutted when John told me at dinner that Christine got 200km done by turning before the cycle path to do the extra. Being a local she had a little advantage. I guess I should have asked her.

Day finished with a swim in the Lake. I was official measurer of the course for the aquathon tomorrow. I cruised round in 17 minutes with a pause at the middle buoy. I reckoned it must be about 1k but John flatter me by reckoning 1.1km which means he’s going to make the run 5k not 4k. Not to my advantage ;O(. Also unlikely to be any swim races. no chance for the 400IM – a Epic Classic.

No change in yellow today as everyone did minimums. Zach took the Galibier climb with Clas second leaving them equal on points. It’s the first time I’ve seen a proper battle for KOM and it’s good to watch. Tomorrow is the easy day but for me it’s a critical day for the yellow. If it goes well I should be solidly in the lead and able to really enjoy the final few days of camp. The plan is to do the minimums then run 24k which is not only good Ironman Wales traning but, assuming it takes more than two hours, is a 5 point run. After that I plan to do a 6k set. Ideally at the pool but possible in the lake if the pool is packed.

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Epic France – Day 4

FranceDay4

Swim: 3km
Bike: 162km / 3,400m
Run: 10.3k
Hours: 8h10

Still not had a proper nights sleep. Last night I kept waking up when the sheet hit the side of my knee. Did mean I was awake before my alarm. 7:15 breakfast felt like a sleep in. On the road at 8am. Ride started with 30km gently uphill to Col De Lauteret. No KOM points as there was more to come. Then massive 35km 1,300m descent to the bottom of Alpe D’Huez. I reckon everyone as they descended that got more and more aware of the fact we were going to race up it. I for one was as I feel that the climbs later in the day would be my best hope to do well on KOM points and for this one we were going to have done a lot before the climb started.

We regrouped at the bottom of the Alpe D’Huez to race up it. Now I’ve seen this climb on the Tour De France coverage but it has not done it justice. The scenery round there was awesome but more impressive was the fact you could hardly make the road out up the Alp. it didn’t look possible. Later when coming down it the feeling of exposure was incredible.

The race started and I did my usual of working a little harder at the start to try and get a buffer. Scott stuck with Zach which was darn impressive and I wondered whether he was going to pull out a brilliant win (he didn’t ;o( ). It wasn’t long before John and then Russ passed me. Russ is like a metronome, he just cranks out a steady pace and wears you down. I then just decided that was my spot and did minimum effort to stop anyone else (namely Christine) passing me. My mind was on conserving energies for later. I felt even with max effort I’d probably not gain a spot but that energy could pay dividends later. I held Christine off to come in 7th.

The plan was for a race at the top of the Alpe. In classic Epic Camp style we ran a lap to recce it and it proved longer than expected (at just over 5km). Then we raced it. Well, about half the camp raced it. I did wonder about whether the ethos of Epic was being lost with people deciding not to take part but perhaps it is really a sign of just how tough today was. Really … quite insane.

So off we go on a 5k hilly run race at 1800m. Clas took it out. Russ ground me down and got ahead, I held off Christine for 6th. I was pretty pleased with that. This was a minor event which at this camp means half a point for each place. This is a step up from previous camps where minors have been 1/4 and majors have been 1/2. It certainly makes it more interesting with a heavier weight to racing hard. I’m sure Gordo would approve. On this camp there are some fast guys which makes it interesting. Zach may not realise but with his performances in these races he’s gaining points on me and with the KOM being more heavily pointed he is closer than he may realise. I am making up by doing a long run and a 6k swim which he’s declined. So it was quite important for me to race hard and it turned out better than hoped. Zach was 2nd and I was 6th so I dropped 2 points.

We had lunch at the top of the Alp and I felt terrible. I wondered whether it was the heat. I was wondering whether my plan of making the final climb (34km, 1300m ascent) honest from the start would be feasible. My thinking is that most people at that point just want an easy climb with perhaps a race in the final few KMs. That’s no good for me I need to make it a race the whole way. With luck some will just give up on it. However with how I was feeling I wasn’t sure I was up for it. As I descended the Alp and the heat picked up I was even less hopeful.

Ian lead us out along the initial flat section and the start of the climb. He’s support crew so hasn’t ridden everyday. Shortly in to the climb Russ went through saying “I don’t think someone with fresh legs should be on the front” meaning that he wanted to soften the pace. However he immediately got a gap so I went through and said to him if we worked together we could pull away as no one seemed to want to work. So with 34km and 1,300m of ascent to go we were pushing 300+ watts to try and break everyone. We had doubts briefly but kept pushing. My big aim here was to gain points on John and Rob in the KOM so that Zach doesn’t gain as many points on me. He is currently leading and the winner gets 16 points, then 2nd 14 and dropping by 1 from then on. So from my point of view him not winning is key. It makes me an ally of Clas when it comes to the KOM.

With this in mind we see Clas bridging alone to us. This couldn’t have worked out better. When he arrives I immediately discuss working together. It’s agreed instantly as it’s in his interests for us to finish ahead of Zach. So we work together agreed he can go across first. This agreement is irrelevant as we couldn’t do anything to stop him ! Russ and I have not really agreed anything as yet.

We keep pushing. I am clearly coming back in to fitness as I had a normalised power of 260 watts for 1h30 which is close to my best ever of 274. I felt strong and was enjoying it. With 6k to go Clas pulled away. Russ and I discussed the finish. I said I was going to let him go over first as he’d done the work initially to break us clear. He said I should go over first as the points were more important to me. With this in mind he dropped off a little. Throughout we we looking back unsure whether anyone was pursuing. Then with 5k to go I get a flat in my front tyre. I do some quick mental arithmetic and realise I have to just keep going to the top. Russ stays with me looking back and lets me go over first. Mere minutes behind comes Zach. It was close but it all worked and Clas is now in the Polka dot ! This is what Epic Camp is all about. Awesome.

Then 28km all downhill in to town and straight to the pool to find it’s half price because it’s closing in a hour. I get in and just hammer out 2.8km before finishing with 200 fly for a point.

I was so hungry at dinner. Great banter on the table and lots of lovely food. Two glasses of wine and now a beer whilst I type this. This camp I’m cranking for yellow and boozing. Life it good. Motivation is back. This is such a great environment.

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Epic France – Day 3

FranceDay3-1

Swim: 6km
Bike: 161km / 3,200m
Run: 8.7k
Hours: 8h36

FranceDay3-2Another very fitfull nights sleep. This time due to a very upset tummy. To put it bluntly I was peeing out my arse. Hopefully tonight I get a proper nights sleep. Feeling a lot better now.

The day started early with a run. It was nice to run, chat and see the amazing views. Then  breakfast … well no breakfast. Like yesterday it was pretty pants. I forced down a very small bit of cold toasted bread with a lot of butter and nutella on. Given my tummy last night I felt it best not to go eating too much stuff I would never have for breakie.

The ride started with 10km descending 750m. Clas punctured so we had a little wait at the bottom. Then I took the front for the first pull however it was Russ that was cranking it on the front most of the time through to the first aid station. I think everyone appreciated it. Then it was on to the first KOM of the day – Col de Vars at just over 2100m. At the stop John had said he was going to go at “Grupetto Speed” implying the pace Russ had been setting was a bit much. I decided to check whether he was true to his word thinking a few may drop off with him. I went to the front and pushed the pace. Of course he didn’t drop off so I eased up and we all got to the climb together. John did an attack but I don’t think anyone felt there’d me much too it… there wasn’t ;o) Then Zach went followed by Clas and then me. I tried to bridge but soon realised I was close to completely detonating so gave up. That initial surge had left me on the limit and I was worried I’d be caught by lots of people. Russ ground me down but I got over the top in 5th and was quite happy. Beating John was important to try and move me up the KOM standings.

Lunch was awesome – beautiful spot at the top of the climb. There were some quips about Russ being beaten by a guy with unshaved legs (Rob Palmer) to which Russ retorted that he didn’t break any wind for the first 90km. The crowd erupted. Russ had done an enormous amount of work to get us to the climb and deservedly won the green jersey for his efforts. I for one expect him to pull us all the way to Alp D’Huez to properly honour the jersey.

Following dinner we headed down the descent. I was leading the way but about halfway down I dropped my chain. It’s going to be an ongoing problem as my front derailleur was damaged in the crash. The problem is it hooks the pedal so I have to stop completely and it’s awkward to sort out. I then got stuck behind a car. So at the bottom I fully expected everyone to at least ease up and let me get on. I know in Epic Camp there’s no mercy but this didn’t match my view of fair play. I had to TT at 300+ watts for a fair old while to get back on and when I finally saw them I could see Russ had gone off the front. My thoughts at that point are probably unprintable ;o) I’ve calmed down now and my feelings at the time of I will show no one any mercy later in the camp if I get strong again on the bike have changed now to realising I would encourage the group to ease to let someone get back on.

When i caught them I went straight by and rode up to Russ at which point we slowed down and all got to the bottom of the Col D’Izoard together. I was riding angry and all day I’d felt so much stronger on the bike. I feel my bike fitness is slowly coming back. I pushed the pace straight away feeling that most people would be pretty pooped after what we’d done. I was rather surprised to see no one come with me. The climb is 14k with well over 1,000m metres ascent. Zach caught me early on and kindly tried to help me but I find no benefit in a wheel on a climb so I told him to go and boy did it go. That guy is strong. I could see Clas behind and was quite surprised how long I held him off but the inevitable happened which is good as it keeps the KOM close. I came over 3rd easily… well not completely easily as I started to cramp with 2k to go. I think after last nights “issues” I was not fully hydrated and I nearly ground to a halt. Feeling a little more confident to move up the  KOM rankings during the rest of the camp.

We’d made good time. At the top I felt no inclination to wait for anyone so I downed a couple of bottles of very salty energy drink and whizzed down to get back with 2 hours to spare to head to the pool.

I had to swim in a public session and the french are completely bonkers. Never will I complain about UK public lane swimming. Despite there being an outdoor pool and a leisure pool the fully laned indoor 25m pool was used like a fun pool. Kids bombing from the blocks, people pushing off straight in front, even a guy with his little kid in arm bands. All the while the odd swimmer with hand paddles belting up and down. The plus side is that there was no lane rage as no behaviour seemed to be interpreted as inappropriate. In the end I laughed.

It shows you how motivated I was to put up with this though after about 45 minutes it cleared a lot and was fun. Trying to cement my lead and taking the opportunity to get 6k done I did the following to secure 9 points: 200m warmup, 10 x 200 on 3:00 straight in to 20 x 100 on 1:30, 200 easy, 1k band only, 600m. I think this has put me well in the lead.

I am starting to feel strong. Swimming was great … I was cruising 2:48s and 1:23s feeling strong at the end of a long day. I felt better on the bike today than in the previous to and felt stronger at the end of the ride. All good signs that I’ll get even stronger later on the camp.

This evening was great fun with Scott on top form telling his stories. I had a couple of glasses  of red with my meal and now have half a beer to finish before bed.

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Embruman 2011

Time: tbc

Pretty relaxed approach to this race as it was part of Epic Camp. It meant we’d done a big days riding the day before and had registered late and not gone to the briefing. I found myself unable to think clearly about what I needed… it took so much longer to sort out my race kit.

I’d been skeptical about including this race in Epic Camp but I did really enjoy it. Not sure it compensated for the faff though but I would definitely recommend coming and racing.

The swim start was one of the roughest I’ve been in. There was a 20 yard dash across shingle and it seemed some slow swimmers had lined up on the front and had a far better turn of speed than me. They also decided to dive in in knee deep water which meant I more of less had to do the same. I then swam water polo style literally over people. To give an idea how slow some of these people were I was passing some of them with two or three strokes. I’ll admit I had no mercy with some strokes being on shoulders … there was no water to pull. After a few minutes of this I got some space and focussed on settling my heart rate. I then worked my way through the field to the front pack of swimmers. There were swimmers ahead but at that point I decided there was no point.

Transition was mega slow. I had road shoes and didn’t want them stinking so put socks on. I had no gas canister so I stuck a small pump in my pocket – clearly didn’t do it well enough as I lost it. Then out for the monster initial climb. Something like 350m in the first 6km. It then rolls before a very quick descent. It can be hairy at times seeing people racing down this. I so one guy over cook a corner and take a tumble – he was very lucky to walk away from it. The final bit had a little TTing which was fun. In the 44km route there was 750m of ascent. Those doing the full iron distance event do this to start and then head on a 136km loop taking in the 1500m ascent of the Col D’Izoard. Amazing.

T2 was a little quicker. The run was good, I felt OK and managed a 45 minute 10k which felt pretty comfortable. All in all happy with it.

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Epic France – Day 2

FranceDay2

Swim: 1.5km
Bike: 57km / 1,500m
Run: 30k
Hours: 6h10

Embruman race report here

Last night I managed 3 hours sleep which was almost certainly due to the piriton I’m still taking for my bee sting. Then I slept in half hour bursts being woken either by my small road rash on my hip (it should heal in a few days) or I knocked my right wrist which got progressively more sore throughout the night. By the morning I couldn’t really carry anything with it. It must be just a sprain as it’s not painful other than particular movements.

We were up early to head to the race. 6am breakie which consisted of bread or cereal. I skipped it and raced on an empty stomach. We ended up at the race way too early and we were all mulling around for about an hour in transition. Following the crowd we swam over to the start only to find that we had to walk back and through transition. This meant some of the guys were stuck at the back. I managed to get on the front line and boy was it a rough start. I won’t describe the full race as I’ve written a report here.

I will say that Zach was on fire – he belted by me in the first KM of the bike and there was no way I was going with him. John was already ahead due to my super slow transition. I to’d and fro’d with Scott for most of the ride and was ready for him to do a sneak attack on the run. In past Epic camps I think it’s even for him chasing me down on the run and not… this time I planned to be ready. I also discovered my crash had decommissioned my lowest gear ;o( … probably helped me though as it stopped me wussing out. At then end of the ride Rob (Palmer) went by looking strong and he took tonnes of time out of us on the run. Somehow I managed to clear T2 ahead of Scott but after about 1km or so had to stop to remove a stone from my shoe. As I started I could see him just behind me. I was worried. At the turn I could see I’d taken about 40 seconds out of him. I also saw Russ running strong. He’s had a persistent running injury which he’s recovering from. He was running fast. When he went by I had no inclination to go with him. Scott was always close so I couldn’t ease up.

Zach was the first camper in and I was 5th which means he gained 2 points on me. He is very strong on the bike and clearly a good runner and swimmer. I reckon if he wants the yellow and can managed a few tack ons he should have a great shout. I made a little move to get yellow which will have worked as long as Zach, Rob and John didn’t do major tack ons. After dinner we will see.

Following the race we had a relaxed lunch before I headed to the Expo and got some new sunglasses on sale for thirty euros. So at least now I can protect my eyes when I wear contacts. We had to ride back to our accommodation to complete the day which was 750m of ascent in 10k. Pretty solid. The place we’re staying in is in a beautiful location and it’s lovely just sitting outside and watching the view and the french playing boules.

I’d planned a two hour run and was keen to head up in to the mountains. I find on camps I like to do or see something no one else does. I headed out along the trails and at each choice took the one heading up. I think I climbed to 2,300m and got in to this awesome corrie with massive rock faces. The path contoured up and round crossing big scree slopes. It was heading to a col which encouraged me to extend my run to 2.5hours for an extra point. I did 10km up, didn’t reach the col, turned and 10k down. It was the down that did me in. As I descended I had a few doubts about the sense in what I was doing. We will see tomorrow. Whatever I feel like tomorrow it was worth it. I went back to my fell running days as I ran along. Experiencing flow, no concept of time, just enjoying the act of running and the awesome scenery. It made me realise I need to get back to this. I was so fit in the past not because I aimed to get fit but just because I loved to run and run LONG.

With a bit of luck that run will see me in yellow tomorrow. It would be nice to have worn it on each camp. The riding though is confirming my fitness just isn’t there. During the race my 30 min power was 80 watts below where it was at at the start of may. I think this camp has a couple of guys (Zach and Rob Palmer) who have the speed and bike strength to take the yellow if they chose to play. I’m going to at least make it a battle to get it ;o).

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